Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Flaxseed	13%	67%	20%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Flaxseed	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	36.5% 1060kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	86.3% 83.7g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	22.7% 7.27g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	2829% 45.3g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	69% 11.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	44% 57.3g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	4.24% 3.08g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 2.3g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	143% 54g	38g per day for Men 19-50 years
Protein	11% 6.15g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Flaxseed	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	272% 3.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	224% 67μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.8% 111μg	43% 173μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	88.4% 79.6mg	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.5% 2.6mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Flaxseed	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	50.6% 506mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	269% 2.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	15% 1.2mg	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	185% 778mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	214% 4.93mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 97mg	182% 1274mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	47.5% 1613mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.37% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Flaxseed per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Flaxseed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Flaxseed:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 66.8 times more Vitamin C, 4.3 times more Vitamin E and 20.5 times more Vitamin K than Flaxseed.
• While 7 oz of Flaxseed contain 29.9 times more Vitamin B1, 2 times more Vitamin B2, 6.7 times more Vitamin B3, 3.6 times more Vitamin B5, 3.6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• 7 ounces of Flaxseed have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Flaxseed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Flaxseed:

• 7 ounces of Cooked Chopped Frozen Broccoli have 13 times more Water than Flaxseed.
• While 7 oz of Flaxseed contain 7.7 times more Calcium, 35.9 times more Copper, 9.4 times more Iron, 30.2 times more Magnesium, 11.1 times more Manganese, 13.1 times more Phosphorus, 5.7 times more Potassium, 36.3 times more Selenium, 2.7 times more Sodium and 15.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Flaxseed contain 19.1 times more Energy, 351.3 times more Fat, 203.5 times more Saturated Fat, 543.2 times more Omega 3, 454.1 times more Omega 6, 5.4 times more Carbohydrate, 9.1 times more Fiber and 5.9 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Flaxseed offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6